Breathing exercise · 5 · 7
How to use 5-7 breathing for a reset, on a day that started badly
Rounds of 5 · 7, with the counting done for you.
Follow the circle. It counts for you.
How it works
Take 5 counts to breathe in, and 7 to breathe out. Keep the out-breath unhurried. A day that started badly does not have to stay that way. Simple things first: contact, weight, temperature.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Exhale | 7s | 5s |
One round is 12 seconds. At the default 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- after an argument, before you decide what to say next
- on a train or a bus, with your bag on your lap
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- No holds means no buildup. The rhythm does all the work.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.
If this rhythm does not suit you, try Coherent 4-4 breathing — 4 · 4 — for being unwell, when you have woken up too early, 4-8 breath (4 · 8) for the morning, if you are sceptical about all of this or Beginner box breath (2 · 2 · 2 · 2) for a reset, when you feel restless rather than tired.